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Gluten-Free Pumpkin and Sage Soup with Coconut Cream

Name: Gluten-Free Pumpkin and Sage Soup with Coconut Cream
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 6 servings
Cuisine: American-inspired
Ingredients: 2 tablespoons coconut oil; 1 medium yellow onion, finely chopped; 3 garlic cloves, minced; 1 tablespoon fresh sage leaves, chopped (or 1 teaspoon dried sage); 1/4 teaspoon ground nutmeg; 1/2 teaspoon ground cinnamon; 1/2 teaspoon sea salt, plus more to taste; 1/4 teaspoon freshly ground black pepper; 4 cups pumpkin puree (fresh or canned, unsweetened); 4 cups vegetable broth (or chicken broth for non-vegetarian option); 1 (13.5 oz) can full-fat coconut milk (or coconut cream for richer texture); Fresh sage leaves for garnish (optional)

By Freeflourish Editorial TeamPublished May 2, 2026 | Updated Jul 7, 2026

American-inspired 30 mins glutenfreedairyfreegrainfreeseasonalholidayclassiceasy30minutesorlesssoupcomfortfoodfamilyfriendly

Gluten-Free Pumpkin and Sage Soup with Coconut Cream with measured ingredients, 30-minute timing, 6-serving yield, and step-by-step instructions for gluten-free meals, baking, snacks, and desserts.

Prep 10 min

Cook 20 min

Total 30 min

Servings 6

Difficulty easy

Cuisine American-inspired

Ingredients

Servings 6

2 tablespoons coconut oil
1 medium yellow onion, finely chopped
3 garlic cloves, minced
1 tablespoon fresh sage leaves, chopped (or 1 teaspoon dried sage)
1/4 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
1/2 teaspoon sea salt, plus more to taste
1/4 teaspoon freshly ground black pepper
4 cups pumpkin puree (fresh or canned, unsweetened)
4 cups vegetable broth (or chicken broth for non-vegetarian option)
1 (13.5 oz) can full-fat coconut milk (or coconut cream for richer texture)
Fresh sage leaves for garnish (optional)

FreeFlourish Gluten-Free Paleo Pumpkin and Sage Soup with Coconut Cream ingredients

Instructions

In a large pot or Dutch oven, heat the coconut oil over medium heat until melted and shimmering.
Add the chopped onion and sauté for 5-6 minutes until translucent and soft.
Stir in the minced garlic and chopped fresh sage. Cook for 1 more minute until fragrant.
Add ground nutmeg, cinnamon, salt, and black pepper. Stir well to combine the spices with the onion mixture.
Pour in the pumpkin puree and vegetable broth. Stir to combine all ingredients smoothly.
Bring the soup to a gentle boil, then reduce heat to low and simmer uncovered for 15 minutes, stirring occasionally.
Remove the pot from heat and use an immersion blender to puree the soup until smooth and creamy. Alternatively, carefully transfer the soup in batches to a blender and puree, then return to the pot.
Stir in the coconut milk or cream until fully incorporated and heated through. Adjust seasoning with additional salt and pepper if needed.
Ladle the soup into bowls and garnish with fresh sage leaves if desired. Serve warm.
Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 1 month.